Want the defined look that so many social media fitness stars are touting? Would you love to feel more confident with a more contoured body? Strength and muscle tone are trending in a big way right now. 

This look is prompting many people to look for a way to create this fit and healthy look. Finding effective ways to build muscle and lose fat can be frustrating. However, it is totally possible to get the well-contoured body you desire.

Whether you’re looking for a major transformation by toning certain muscles, or a little boost in those less than flattering areas with Coolsculpting, there are some great strategies you can use. Between non-invasive procedures and workout regimens, you can create the physique you deserve. Used alone or together, these methods can be successful in burning fat and toning muscle.

  1. Build Muscle with Emsculpt

What is Emsculpting you ask? Imagine doing a thirty-minute workout that can give you the results of 20,000 crunches. Could you even fathom a nineteen percent increase in muscle after two short hours at the gym? Well, that’s exactly the proven results that Emsculpt can provide. After just four, half-hour treatments, you could see noticeable long-lasting results. 

Emsculpt is the first FDA-approved procedure to both tone muscle and shed fat. It uses state of the art technology to contour hard to tone areas of the body. Plus, the whole process is non-invasive, relatively painless, and has little to no side effects. 

A device is used to shoot high-intensity electromagnetic waves into muscle tissues. These muscle tissues react by producing deep, supramaximal contractions. This intense level of muscular stimulation isn’t possible with even the most powerful workout. The result is stronger, more defined muscles. 

One of the greatest benefits of Emsculpt is its ability to contour and tone specific body parts. While the muscle groups are toning, they are drawing energy from the fat cells in the area. This energy depletion kills these fat cells that are later eliminated from your system. This creates a perfect combination to sculpt these problem areas into chiseled body parts. 

Emsculpt is approved for slimming waists and creating toned abs. It’s also a great tool to create more defined arm and leg muscles. It can even give your booty more lift and shape. The Emscuplt procedure can improve all of these areas to create a contoured overall physique. 

It gets even better. All of these amazing benefits come with no prep or downtime. Appointments are quick and a few patients experience mild muscle soreness like after a rigorous workout. This makes Emsculpt one of the most effective and convenient body sculpting tools around.

  1. Shed Fat with Coolsculpting

You can spend countless hours in the gym toning muscles, only to be frustrated when they remain hidden under a stubborn layer of fat. Coolsculpting can help destroy this fat and unveil the muscles you have worked so hard toning. Like Emsculpting, it’s an awesome non-surgical option with very real results. 

No matter how much cardio you do, it’s impossible to target fat loss in specific areas. Coolsculpting can eliminate fat from stubborn areas permanently and effectively. It can help you slim these target areas to create a more contoured physique. 

Coolsculpting is a process where fat cells are actually frozen to death. A device cools them to the point that they are destroyed and later eliminated from the body as waste. In fact, anywhere from 20 to 25 percent of the area’s fat can be destroyed. 

The great thing about this procedure is the lack of side effects. The cooling only damages fat cells, leaving skin cells unharmed. This means there’s little pain and little to no recovery time. Very mild soreness has occurred for some patients but it quickly goes away on its own. 

Coolsculpting is a great way to create an overall slimmer body shape. It can eliminate fat from anywhere from arms and legs, to chins and stomachs. It’s an effective way to kill the fat that’s hiding sculpted muscles for a natural, toned look. 

  1. Toning Select Muscle Groups

One of the best ways to contour your body is by weight and resistance training. Targeting specific muscle groups can make for the most impactful change. Aiming for a consistent routine can give you the results you desire. 

No access to weights? Body resistance exercises can be very effective. Often, larger movements produce more results. Increasing repetitions can also produce more toned muscles more quickly. 

Front and side lunges are a great way to build quads and hamstrings to define your legs. Strengthen your glute muscles to lift your butt with sumo squats and wall sits. You’ll create a lower body that’s toned and strong.

Your abdominal muscles are often the toughest to work. The trick to a well-contoured stomach is strengthening the full range of ab muscles. Flutter kicks and planks are a great way to work all of your abs. Target lower abs with bicycle crunches and your obliques with sitting twists for a slimmer waist and flatter tummy. 

You can choose to add weights to your exercises to make them more challenging. A simple routine with basic equipment can be super effective. The most important thing is being consistent and well-rounded with your training. 

Aim for strength training about three to five days a week. You also want to take a comprehensive approach to build muscles. Eat a diet high in protein to support muscle growth. Try to include a clean source of protein like whole soy foods, beans, and lean meats with every meal. 

  1. Increase Cardio for Fat Loss

Building muscle likely won’t create a noticeable body change if you don’t have a solid cardio routine. Getting your heart rate up to burn fat will speed up your contouring process. Plus, regular cardio exercise is important for cardiovascular health.

One of the many benefits of cardio is that it burns calories. The trick to fat loss is to burn more calories than you intake. Cardio exercise gives you the ability to create the calorie deficit you need to burn fat. 

High-intensity interval training, running, and jumping rope are great ways to burn calories quickly. Cycling, rowing, and swimming are also super effective calorie burners. The most important thing is to find activities that you enjoy so you’ll be more likely to stick with your routine. 

Shoot for three days a week of intense cardio activity. Want to move at a more moderate pace? Try to get five less intense workouts in each week. Soon, you’ll begin shedding fat to reveal a more toned, contoured body. 

  1. Self Tanner for Subtle Sculpting

Often, with all the work you’ve put in, you want to give yourself a little extra contouring. A big event or vacation can prompt a special treatment to help you look and feel your best. A strategic self or spray tan can give your contouring a little extra boost. 

An experienced spray tanner can help you achieve the look you desire. They know how to disguise problem areas and create a slimmer appearance. They also know how to highlight and accentuate muscle groups for a toned look. 

Want a do it yourself approach? You can use a high-quality self-tanner at home to achieve the same effect. Make sure you exfoliate first and apply self-tanner to the areas you’d like to contour. A layer on the sides of your torso or thighs can make them appear slimmer. Applying directly where the muscle lies on arms and calves can create more definition. 


You can have the slimmer, toned arms and legs you so desires. Defined abs or a slimmer waistline can be yours. You can target and strengthen the areas of your body you want to improve for a more contoured physique.

Your body should be something that you’re proud of. It should be a source of confidence and self-esteem. By improving your health and contouring your physique, you’ll have the satisfaction and happiness to enjoy your life to the fullest. 

Author's Bio: 

New York Times bestselling author Ayesha Fox writes sweet, fun, action-packed mysteries. Her characters are clever and fearless, but in real life, Ayesha is afraid of basements, bees, and going upstairs when it is dark behind her. Let’s face it. Ayesha wouldn’t last five minutes in one of his books.

Ayesha is best known for his Southern Ghost Hunter mysteries and for his Accidental Demon Slayer books.